Many people wonder if teenagers should train the same way as adults. There are two primary concerns regarding teen training: stunted growth and injury risk. Let’s address these concerns and discuss the optimal training approach for young athletes.
Many believe that weight training can stunt a teenager’s growth. However, a 2014 international consensus position stand, published by numerous organizations, concluded the opposite. The stand stated that a lack of moderate to vigorous weight-bearing exercise during growth stages could negatively impact long-term bone health. Furthermore, they found no scientific evidence supporting the claim that resistance training adversely affects linear growth or reduces eventual adult height. This myth has been largely debunked.
While the stunted growth concern is largely unfounded, injury risk is a legitimate consideration. Teenagers are often new to weight training, making proper supervision crucial. Ideally, a more experienced spotter, preferably an adult, should be present to ensure safe lifting practices and prevent teenagers from lifting weights beyond their capabilities. This is a common temptation for younger lifters, eager to push their limits.
The 2014 position stand also addressed injury risk. It asserted that weight-bearing exercise is critical for reducing injuries later in life. Building strength early can set a positive foundation for long-term physical health.
For teenagers and those who train them, it’s essential to prioritize proper technique above all else. While volume, intensity, and progressive overload are crucial for muscle growth in adults, teenagers should focus on mastering their form first. It can be tempting to chase personal records, but building a solid foundation of proper technique is paramount for long-term success and injury prevention. This focus on technique is more important than volume, intensity, and even effort, especially in the initial stages of a teenager’s training journey. Mastering form ensures safe and effective training, paving the way for future progress.
